4 sets of Snatch (Super) Pulls @1RM Snatch:
3 To Knee
3 From Hang
3 Full Pulls
- Rest 2min btw sets

So this is total of 9 reps unbroken. First 3 reps from ground to the knee. Next 3 reps from top of the knee and the last 3 reps are full pulls of the ground.

EMOM x 16:00
Minute 1: 50s Up downs
Minute 2: 40s Glute Hip Thrust
Minute 3: 30s Flutter Kicks
Minute 4: 20s Jump Squats

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Clean hangista ja jerk ilman splittiä

Lämmittely ja mobility

OTMx12
4-6 t2b
2 seinäkävely

3min AMRAP
Tangon yli burpee

Loppuvenyttelyt

Power Clean 5x3
Clean pull 3x3
Push press 4x3
Split Jerk 4x2

15min “Heavy Cindy”
5 weighted Pullups
10 Pushups (plate on back)
15 Squats (with a plate)

WARM UP
3 SETS
50 SINGLE UNDERS
20 BODYWEIGHT RDL ALT LEG
:20 SINGLE ARM KB/DB OH HOLD

TEST WORKOUT MOVEMENTS AND START WORKOUT

4 TIMES 4 MIN AMRAP / 2MIN REST BWN
ODD ROUNDS : 10+10 SINGLE ARM KB / DB THRUSTERS + 25 DU'S
EVEN ROUNDS : 2+2 KB/DB TGU + 25 DU'S

IF NO PLACE FOR DOUBLE UNDERS THEN 10 BOX JUMPS OR 15 SQUAT JUMPS.

AARNI :
ODD ROUND : 10 STRICT CHIN UPS + 25 DU
EVEN ROUNDS : 10 STRICT DIPS + 25 DU

ACCESSORY
3 ROUNDS
20-30 DEADBUGS
15+15 SINGLE LEG CALF RAISES
15 SUPERMANS
REST 1 MIN

• Run 400m

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 400m Run

2x
6 Cluster
1 rnd Cindy
Add weights...

• Mobility...

• 2min.: Row/Bike/Run

• 1 rnd:
  6 Inch worm
  8 Lunge + stretch
  8 Active shoulders
  8 Kipping swings

• 1min.: Row/Bike/Run

• Mobility...

• 2 rds:
  6 Muscle snatch
  6 OHS

• 2 rds:
  6 Ring row
  6 Hang clean + jerk